Easy Stretches To Do at Your Desk

While sitting all day isn’t ideal for our bodies, it can be something we have to deal with as part of our jobs. The bad habits we build from sitting all day can contribute to discomfort and mild health issues, including neck, back and shoulder pain, obesity, carpal tunnel, and other problems.

To help prevent extra wear and tear on your body, try incorporating stretches into your office routine. These exercises can be done right at your desk, so you don’t have to bring a yoga mat or change out of your professional attire.

Tricep stretches.

Raise your arm and bend it so that your hand reaches toward the opposite side. Use your other hand to pull the elbow toward your head. Hold up for 10–30 seconds. Repeat on the other side.

Posterior shoulder stretch.

Hold one arm across your body. Pull your elbow into your chest. You should feel your shoulder gently stretching. Hold for 10–30 seconds and repeat with the opposite arm.

Neck rotations.

Keep your head upright and gently turn your head from side to side. As you turn your head, try to move it past your shoulder. You should feel the muscles on the outside of your neck slowly begin to stretch.

Shoulder extensions.

Stand up and stretch your arms out behind you. Clasp your hands together and gently lift your arms; you should feel your shoulders and chest gradually stretching. A different form of shoulder extensions includes holding both arms above your head and linking your hands with your palms facing upward. Reach as high as possible; you should feel your shoulders stretching.

Sitting back extensions.

Sit up straight with your feet together and put the palms of your hands into the small of your back. Lean back over your hands, feeling your lower back stretch.

Shoulder shrugs.

Gently lift your shoulder and let them slowly fall. You should feel tension release as your shoulders drop. Repeat this stretch several times to feel the full benefits.

Reach for the sky.

Interlock both hands above your head, palms facing the ceiling. Sit straight up then push your palms upward and elongate your spine. You should feel a nice stretch in your back. Make sure to keep your shoulders loose and relaxed. Hold for 10 seconds while repeating five times.

Calf raises.

To help get you out of your chair, stand up and try 20 calf raises. Place your hands on the back of your chair for support then keep your legs straight and raise yourself by rolling up onto the ball of your foot while tightening your calf.

Hamstring chair stretch.

While back in your chair, straighten your legs and fold your body toward your toes. Keep your back straight and hold for 30 seconds while repeating 3–5 times.

Wrist stretch.

Your wrists need stretched too, especially after typing and using a mouse all day. To start, press your palms together in front of your chest and hold for 15 seconds. Next, push the back of your hands together for a reverse stretch and hold for another 15 seconds. Repeat five times.